FOCUS DAY
Warmup
Full & Minimal Gyms
A1. BB Split Squat -OR- Skater Squat: 3 x 21s*; rest 1 min
note-pick one.
A2. One Arm Elbow Out Row: 3 x 21s*; rest 1 min
*21s – 7 reps in most difficult half, 7 reps in easiest half, 7 reps full range.
B1. Romanian Rhythm Squat: 3 x 50; rest 1 min
note-details in video!!
B2. DB Seated Arnold Press: 3 x 21s*; rest 1 min
C. 3 rounds for quality:
5 Reverse Nordics
5 Wtd Incline or Standing Dislocates
5 Scap Pullups @3 sec holds on top & bottom
30 sec/side Wall Bicep
A worked up to 38#. I can def feel it more on the right side, worked up to 18 for rows
B worked up to 53 for squats, 12 for presses
C good stretches!